Gentle breathing 3–5
If you feel dizzy, hear ringing in your ears or start feeling anxious, stop and breathe the way you normally do. Safety and limits
Headphones make this easier 🎧.
Relax the shoulders, the jaw and the belly. Don't straighten the spine by force.
Where to focus: keep the breath in the belly. Watch not how deeply you breathe, but how easily the body follows the rhythm.
How to breathe: a calm inhale through the nose for three seconds — a smooth exhale for five seconds.
Breathe with the belly and the lower ribs. The inhale stays small; the exhale is soft and silent.
Preparing the practice…